The Right Amount Of Olive Oil To Coat A Pan

Olive oil is a popular cooking oil, but there is much debate about whether it is suitable for high-heat cooking methods such as frying and searing. Some people believe that olive oil has a low smoke point and can degrade more than other oils when exposed to high heat, which may have negative health consequences. On the other hand, olive oil is a staple of the Mediterranean diet and is known to have many health benefits. It has been proven to increase the health benefits of certain foods and is a good source of vitamins E and K. So, how much olive oil should you use to coat the bottom of a pan?

How much olive oil is too much?

When cooking with olive oil, it is important to consider both nutrition and flavour. While olive oil is considered a healthy fat, it still contains a significant number of calories, so using too much can lead to excessive caloric intake. Therefore, it is generally recommended to measure out portions of olive oil, especially when using it for dressings, sauces, roasting, or sautéing.

When it comes to coating the bottom of a pan, the amount of olive oil needed depends on the size of the skillet. For a standard skillet, 1 to 2 tablespoons of olive oil is usually sufficient to fully coat the entire bottom. This amount ensures that your food cooks evenly and quickly without using too much oil.

However, it's important to note that olive oil has a relatively low smoke point compared to other oils. When olive oil reaches its smoke point, it can degrade and produce potentially toxic volatile compounds, which may have negative health effects. Therefore, it is not recommended to cook with olive oil on high heat for extended periods of time.

Additionally, olive oil has a distinct flavour that can be desirable in some dishes but may obscure the pure flavour of the food in others. For example, deep-frying in olive oil will add a distinct flavour to the food, which may be preferable for some recipes but not for others.

In conclusion, while there is no definitive answer to how much olive oil is too much, it is important to consider both the nutritional and flavour aspects of this cooking fat. Using too much olive oil can contribute to excessive calorie intake, and cooking with it at high temperatures for prolonged periods may have negative health consequences. Therefore, it is advisable to use olive oil in moderation and be mindful of the heat setting when cooking.

Is olive oil safe for high-heat cooking?

Olive oil is generally considered safe for high-heat cooking. However, there are some important points to consider when using olive oil for this purpose.

Firstly, it is important to distinguish between extra virgin olive oil and regular olive oil. Extra virgin olive oil has a lower smoke point than regular olive oil, typically ranging from 350°F to 410°F (165°C to 207°C). Regular olive oil and light-tasting olive oil have a higher smoke point, ranging from 390°F to 470°F. Therefore, extra virgin olive oil should be avoided for high-heat cooking, as it can degrade and produce smoke at lower temperatures.

Secondly, the stability of the oil is more critical than its smoke point. Olive oil, especially extra virgin olive oil, is more stable than many other oils, such as coconut oil and avocado oil, when heated for long periods or past its smoke point. This is due to the antioxidants present in extra virgin olive oil, which help protect the oil from breaking down during heating.

Thirdly, while olive oil is stable at high temperatures, prolonged exposure to heat can degrade some of its beneficial compounds, such as antioxidants and vitamin E. For example, heating olive oil at 356°F (180°C) for 36 hours can decrease its antioxidant and vitamin E content. However, these studies use rather extreme conditions, and normal cooking is unlikely to have such a significant impact.

Finally, the flavour of olive oil can be affected by high-heat cooking. Deep frying in olive oil can add a distinct flavour to the food, which may be desirable in some cases but can also obscure the natural flavour of the dish. For searing or grilling, olive oil is less likely to impact the flavour, especially if the dish includes other ingredients like a sauce.

In conclusion, olive oil is generally safe for high-heat cooking methods such as frying, sautéing, and grilling. However, it is important to use the appropriate type of olive oil (regular or light-tasting) for high temperatures and to be mindful of the potential impact on flavour.

How to season cast iron with olive oil

Cast iron cookware is a lifetime investment and can be passed down through generations if properly maintained. Seasoning is an essential part of keeping cast iron well-maintained. It adds a baked-on oil layer to the cast iron pan or skillet, creating a non-stick surface. The layer of seasoning protects the cast iron from rusting, adds shine, and prevents food residues from sticking to the bottom of the pan.

Cleaning:

Start by thoroughly cleaning your cast iron cookware. Use hot water with dish soap and a scrubber to remove any fat or food residues. If there is burned food, use kosher salt or coarse salt with warm water to scrub it off. Ensure that you do not use steel wool as it can damage the cast iron. For heavily rusted cookware, consider using commercial cast iron rust cleaning products.

Drying:

After cleaning, dry the cast iron thoroughly with a paper towel or a kitchen cloth. Remove all moisture from the pan to prepare it for the next step.

Oil Application:

Pour a thin layer of olive oil into the cast iron cookware. Use a paper towel to spread the oil evenly, ensuring that the entire surface, including the bottom, handle, sides, and interior, is coated. Olive oil is a great option for seasoning as it is affordable, easily accessible, and has a high smoke point. However, avoid using extra virgin olive oil as it has a lower smoke point and is more expensive.

Baking:

Preheat your oven to around 350-450 degrees Fahrenheit. Place the oiled cast iron cookware upside down on a baking sheet or aluminium foil to catch any drips. Bake it in the oven for about an hour. The baking process creates a carbonized layer of oil, enhancing the non-stick properties and protecting the cast iron from rust.

Cooling:

After baking, remove the cast iron cookware from the oven and allow it to cool completely. This step is crucial, as it helps set the oil layer and prevents it from burning or sticking.

Repeat this seasoning process every few months or as needed to maintain the quality of your cast iron cookware. With proper care and seasoning, your cast iron cookware will serve you for years to come.

Is olive oil suitable for frying?

Olive oil is a healthy option for frying, having been named "the healthiest fat on Earth" due to its ability to reduce the risk of heart disease. It has a relatively high smoke point and is a safe, reliable option for frying. The smoke point of olive oil is over 400 degrees Fahrenheit, which is higher than the temperature required for a normal pan-fry (around 250 degrees Fahrenheit) and deep-fry (between 320 and 356 degrees Fahrenheit).

However, olive oil is expensive, and you need a lot of it to cover the surface of a pan. For this reason, it is not recommended for deep-frying. It also has a distinct flavour that may be undesirable for certain dishes.

Some people worry that heating olive oil can trigger a chemical reaction that could be carcinogenic. However, there is no solid evidence to support this claim, and people have been frying with olive oil for centuries.

In conclusion, olive oil is safe to use for frying, but it is not always the best option. It is better suited to pan-frying or shallow frying, where its flavour can enhance the taste of the food. For deep-frying, a more affordable, neutral-flavoured oil is usually preferred.

How to cook with olive oil

Olive oil is a versatile cooking fat that has been used for thousands of years. It is a staple of the Mediterranean diet and is beloved by celebrity chefs such as Rachael Ray, Ina Garten, and Sohla. Here are some tips on how to cook with olive oil:

Amount

When cooking vegetables, meat, or other foods in a skillet, use enough olive oil to fully coat the bottom of the pan. This is typically 1 to 2 tablespoons, depending on the size of your skillet. When roasting, use enough olive oil to fully coat the food.

Heating

Heat at least 1 teaspoon of olive oil in a pan on low to medium heat for approximately 40 seconds or until the oil becomes very shiny. If the pan is on medium or medium-low heat, the oil should not smoke. If it does, the heat is too high or the pan is too thin.

Cooking

Once the oil is heated, add your food to the pan and cook as usual. It is not recommended to cook on high heat as olive oil has a relatively low smoke point of 325 to 375°F (165 to 190°C). Olive oil is perfect for sautéing, roasting, and even deep frying, although it is not the first choice for frying due to its expense and low smoke point.

Health Benefits

Olive oil is known for its health benefits, including its ability to protect against certain types of cancer. Cooking with olive oil can also increase the health benefits of the food itself. For example, cooking vegetables in olive oil can increase their nutrition content by transferring phenols and antioxidants from the oil to the vegetables.

Taste

Olive oil has a distinct flavour that can enhance the taste of Mediterranean dishes. However, for more delicate dishes, the flavour of olive oil may obscure the pure flavour of the food being cooked. In such cases, it is better to use a neutral-tasting oil like canola or vegetable oil.

Choosing an Olive Oil

When choosing an olive oil for cooking, opt for the highest quality you can afford. Different foods pair well with different types of olive oil. For example, salads, fish, and goat cheese go well with a gentler extra virgin olive oil with citrus or herbal notes, while BBQ meats and roasted vegetables pair better with a full-bodied oil that has spicy notes.

Frequently asked questions